A QUICK CLARIFICATION
This post does not intend to explain how to overeat during the holiday season…lol. Most of us know how to do that! My goal is to suggest ways to survive heavy eating this time of year.
Dealing with holiday overeating can be challenging, but there are several strategies we may employ to manage it effectively.
STRATEGIES
Practice mindful eating:
- Slow down and savor each bite
- Pay attention to hunger and fullness cues
- Avoid distractions, such as watching TV while eating
Portion control:
- Use smaller plates to help control portion sizes
- Serve yourself small portions initially and wait before getting seconds
Stay hydrated:
- Drink water before meals to help control appetite
- Choose water or other low calorie beverages over sugary drinks
- See my prior post on drinking water for fitness
Include fiber-rich foods:
- Consume high fiber foods, like fruits, vegetables and whole grains.
- Fiber helps us feel full and satisfied
Choose lean proteins:
- Opt for lean protein choices, such as turkey, chicken, fish or legumes
- Protein helps control appetites and promotes feelings of fullness
- See my prior post on why we need protein in our diets
Plan and prioritize:
- We need to choose our indulgences wisely and plan meals accordingly
- Prioritize healthier options whenever possible
Get moving:
- Incorporate physical activity in holiday routines
- Take a walk after meals to aid digestion
Limit alcohol intake:
- Alcohol can lower inhibitions and lead to overeating
- Consume alcohol in moderation and be aware of its impact on food choices
Manage stress:
- Practice stress-reducing activities, such as deep breathing or meditation
- High stress levels can contribute to overeating
Post-holiday detox:
- Focus on a balanced, nutrient diet after the holidays
- Include plenty of fruits, vegetables and whole foods
SUPPLEMENTS
Certain supplements may be helpful, though there is no substitute for a healthy diet and lifestyle.
Digestive enzymes:
- Aid in the digestion and absorption of nutrients
- May help alleviate feelings of bloating and discomfort
Probiotics:
- Support gut health and may improve digestion
- Help maintain a healthy balance of gut bacteria
Chromium:
- May help regulate blood sugar levels and reduce sugar cravings
Glucomannan:
- A water-soluble fiber that may promote feelings of fullness
Caffeine:
- Can temporarily boost metabolism and may help with fat burning
Omega 3 fatty acids:
- May have anti-inflammatory effects to support overall health
AMAZON
As an Amazon associate, I like to use their links as sources for health products, such as the supplements listed above. I may earn from sales activity through the links. Each link will show full descriptions, pictures, prices and suggestions for other similar choices.
Digestive enzymes. 1000 mg.
Probiotics. For women and men. 100 capsules.
Chromium picolinate. 1000 mcg. 240 tablets.
Glucomannan. 2000 mg. 240 capsules.
MegaRed krill oil fatty acid supplements. 500 mg. 90 softgels. (I use these)
FINAL THOUGHTS
Let’s strike a balance. We can plan for our holiday indulgences and we need not feel that eating more than usual is a betrayal of our better instincts.
Yet, we can exercise a little prudent care, since overeating is not healthy.
Let’s go outside for walks, get on our treadmills or get together with others in fitness classes. There is no reason to start out 2024 with a bloated belly.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Be well!
